CrossFit Grays Harbor – NC COMPETE

View Public Whiteboard

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

1:00 Row

10 Strict Press

10 Sumo Deadlift

Workout

Metcon (Time)

2 ROUNDS FOR TIME*

1000/800m Row

Into…

21-15-9

Shoulder to Overhead (95/65)|(65/45)

Sumo Deadlift High-Pull

Sit-Ups

*Workout is 2 full rounds of all the work

(Score is Time)

KG BB: (42.5/30)|(30/20)

Finisher

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 10 Seated DB Arnold Press

MIN 2 – 10 Seated DB Hammer Curls

(Score is Weight)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES

Power Snatch (155/105)

-Rest 2:00-

AMRAP x 3 MINUTES

Power Snatch (185/135)

(Score is Reps)

KG BB1 – (70/55)

KG BB2 – (85/60)
Goal: This is something we’ve seen in Open’s past…the increasing load on a Power Snatch. Singles are likely how most athletes attack workouts like this. The difference is obviously in consistent strength and how quickly can you get your hands back on the bar. Set a goal per minute and try to hit it.

GHD Sit-ups

WORKOUT OF THE DAY